BMR Calculator

The Basal Metabolic Rate (BMR) calculator is an essential tool for women, to understand their body's caloric needs. BMR represents the number of calories your body requires to maintain vital physiological functions at rest, such as breathing, circulation, and cell production.

This measurement is crucial for women as metabolic rates can change with age, influenced by factors such as hormonal shifts during perimenopause and menopause.

For women over 35, understanding BMR becomes even more significant. 

As we age, muscle mass tends to decrease and fat mass tends to increase, which can slow down metabolism. 

Knowing your BMR can help you tailor your diet and exercise routines to maintain a healthy weight and overall well-being. BMR accounts for about 60-75% of your total daily calorie expenditure, making it a key component in managing energy balance.

By using the BMR calculator, you can take a proactive approach to your health, adjusting your lifestyle to meet the evolving needs of your body and maintaining your vitality and well-being as you age.

BMR Calculator information

And here's a few things to remember with BMR

1️⃣ BMR is NOT a weight-loss target

Your BMR (Basal Metabolic Rate) is the minimum number of calories your body needs just to stay alive — breathing, organs working, basic function.

👉 It is not designed to be a calorie target to eat under.

Eating below BMR for extended periods is not recommended, especially for women, as it can negatively impact hormones, metabolism, energy and muscle mass.

2️⃣ TDEE is where weight loss happens

Your TDEE (Total Daily Energy Expenditure) = BMR + daily movement + exercise.

If someone chooses to calorie-count, a small deficit (around 300–500 calories) comes off TDEE — not BMR.

3️⃣ Why Zing focuses differently

At Zing Wellbeing, we don’t push heavy calorie counting because for many women (especially 35+), it:

• increases stress

• leads to under-eating

• slows metabolism over time

Instead, we focus on:

• protein first

• whole, nutrient-dense foods

• strength training

• consistency over perfection

This approach naturally puts most women into a gentle, sustainable deficit without obsessing over numbers.

4️⃣ About the BMR calculator on our website

The BMR calculator is a tool for education and awareness, not a prescription.

It helps women understand:

• why very low calories backfire

• why metabolism matters

• why eating too little can stall fat loss

Bottom line:

👉 Do not subtract calories from your BMR.

👉 If you’re following Zing plans, you don’t need to calculate anything at all — just follow the program.

👉 If you choose to calorie-count, any deficit comes from TDEE, not BMR.

I hope that clears it up and lowers the stress levels a bit 💜

Weight loss should feel empowering, not confusing.